How to do Arm and Shoulder Exercises With and Without Theraband

This video will show you how to do several arm exercises to help you improve the strength and endurance in your arms and prevent stiffness.

These exercises can be done while you're lying in bed, sitting at the edge of the bed, or sitting comfortably in a chair. Move through each of these exercises slowly. Be mindful to take slow, deep breaths, and do not hold your breath.

Stop any exercise that causes you pain. Your occupational therapist will recommend the appropriate number of repetitions and sets to complete for each exercise. In this video, we will demonstrate one set of five repetitions of each exercise.

Shoulder Abduction into Prayer Stretch.

Lift your arms out to the side and up over your head, like you are making a snow angel. Then, bring your palms together. Keeping your palms together, slowly move your hands down to the middle of your chest and hold for 10 seconds.

Try to take a deep breath in through your nose as you lift your hands up, and out through your mouth as you bring your hands down. Inhale as you lift your arms up. Exhale as you lower your arms.

Shoulder Retraction and Protraction.

With your elbows bent and resting at your sides, squeeze your shoulders back so that you pinch your shoulder blades together. Hold this position for three seconds. Then, draw your shoulders forward and hold for three seconds. Pinch your shoulder blades together. Hold for three seconds and draw your shoulders forward. Hold for three seconds.

Shoulder Rolls.

With your arms resting gently on your lap, roll your shoulders up and back in a circular motion by raising your shoulders up toward your ears, and then rolling your shoulders back and down. Continue rolling your shoulders up and back and down. Take slow, deep breaths. Do not hold your breath.

Upper Chest Stretch.

Place your hands gently behind the back of your head. Spread your elbows apart as far as possible. Then, bring your elbows as close together as you can.

Take a deep breath in through your nose as you stretch your elbows apart. Breathing out through your mouth as you bring your elbows together. Inhale as you stretch open. Exhale as you bring your elbows together.

Chair Push-Ups.

Sitting on a chair with armrests, place both of your hands on the armrests with your feet flat on the floor. Using both arms, push up from the chair to lift the lower part of your body up from the chair. Do not fully stand up. Just straighten your arms as much as possible to lift yourself from the chair. Then, slowly lower yourself down.

This is an arm exercise, so you should not use your legs during this exercise, except to keep yourself balanced. Inhale before starting the exercise. Then, exhale as you push yourself up.

Now we will demonstrate exercises using a resistive Theraband.

Use the color band provided by your occupational therapist. You can adjust the length of the band as needed. Do these exercises in a slow, controlled manner, and do not let the Theraband pull you. Rest in between each exercise as needed.

Bicep Curls.

Wrap the ends of the Theraband around both hands. Keep both arms straight down at your sides. Bend your right elbow, pulling the band up, with your palm facing up. Then, slowly straighten your elbow, bringing your right hand back to your side.

Complete five repetitions with your right arm. Then, switch to complete five repetitions with your left arm. Remember to keep breathing during each repetition of the exercise.

Triceps.

With the ends of the Theraband wrapped around both hands, start with both elbows bent and your hands on your chest just below chin level.

Keep your left arm stable at your chest and straighten your right arm in a downward motion, pulling the band down until your arms are straight. Slowly return to the starting position. Complete five repetitions. Then, switch to complete five repetitions with your left arm.

With the ends of the Theraband wrapped around both hands, hold your arms directly in front of your chest. Pull the Theraband out to the sides until you form a T with your body. Slowly bring your hands back together.

Inhale before beginning the movement. Then, exhale as you stretch your arms to the side. Complete five repetitions, exhaling as you stretch your arms apart.

Forward Punch.

With the ends of the Theraband wrapped around both hands, start with both elbows bent and your hands on your chest just below chin level. Keep your left arm stable at your chest and press your right hand forward like you're punching a target directly in front of you.

Slowly return to the starting position. Inhale before beginning the movement. Then, exhale as you punch your arm forward. Complete five repetitions. Then, switch to complete five repetitions with your left arm.

Shoulder Flexion.

Hold each end of the Theraband and place your arms down at your sides. Keep your left arm stable at your side while you lift your right arm as high as you can without discomfort. Keeping your arm straight and your thumb toward the ceiling. Slowly return to the starting position. Take a breath in before you start. Then, breathe out as you lift your arm.

Complete a total of five repetitions. Then, switch to complete five repetitions with your left arm.

Remember to contact your occupational therapist before changing the number of repetitions or sets of exercises, changing the Theraband resistance level, or if you have any questions about the exercises.